Great Exercise During Pregnancy: Pregnant Yoga

You probably already know that staying active while pregnant can have all kinds of great benefits for you and your baby. Besides pregnant stretches, prenatal yoga is a great way to get physically stronger and emotionally healthier during pregnancy. Even if you’ve never done yoga before, the modified moves taught in prenatal yoga are both safe and beneficial to expectant moms. Plus, women with difficult pregnancies may find comfort in yoga’s gentle motions and breathing.

Benefits of Pregnant Yoga

Much like other types of childbirth-preparation classes, pregnancy yoga is a multifaceted approach to help alleviate aches and build strength in your legs, back and abdominals to prepare you for giving birth. Yoga also can ease labor and delivery, with moves that relax the hip muscles and use gravity to your advantage.

Research suggests that pregnant yoga is safe and can have many benefits for pregnant women and their babies.

Improve sleep

Reduce stress and anxiety

Increase the strength, flexibility and endurance of muscles needed for childbirth

Supported Squat

Stand with your feet wider than hips, with a stack of pillows on the floor behind you. Bend your knees to lower your hips into a deep squat, sitting on the pillows, palms together at your heart center.

Breathe: Close your eyes and breathe deeply through your nose as you relax your pelvic floor (the muscles surrounding the vagina). Hold for 10 full breaths, then go onto hands and knees for the next move. This move is a great preparation for birth.

Note: This pose is not recommended if you are experiencing any signs of premature labor.

The benefits of yoga aren’t limited to your pregnancy and physical well-being. Taking a prenatal yoga class is also a great way to socialize and meet other pregnant women. Being in a positive, supportive environment with others can give you a regular emotional boost and keep you motivated to continue exercising.

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